Sam Hopes
Sam Hopes is a level 3 qualified fitness instructor, level 2 reiki practitioner and senior fitness writer at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future such as Live Science, Fit&Well, Coach, and T3.
Having worked with fitness studios like F45 and Virgin Active, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells. She also coaches mobility and stretching-focused classes several times a week and believes that true strength comes from a holistic approach to training your body.
Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.
In her spare time, she enjoys CrossFit, hot yoga, and running and can be found perfecting her handstand walks and handstand push-ups in the gym whenever she has the chance to be upside down. At work, she can be found testing the latest in fitness technology and wearables, anything yoga and CrossFit-related and has a keen interest in nutrition, sleep and recovery.
Latest articles by Sam Hopes

This one bodyweight exercise can strengthen your obliques, abs and hips — and boost flexibility
By Sam Hopes published
The hanging L-sit is a bodyweight exercise found in calisthenics that builds full-body strength and lower-body flexibility and develops hip flexor and core endurance. Here's how to do it.

3 10-minute ab workouts to sculpt a strong core and strengthen your hips
By Sarah Jacobsson Purewal last updated
Work your core three ways with these equipment-free 10-minute ab workouts to build a stronger core.

Pilates instructor shares a 20-minute full-body Pilates workout to sculpt muscle and boost metabolism
By Sam Hopes published
The 20-minute Pilates workout by Alo Moves targets your entire body and boosts metabolism using cardio and strength exercises.

The Cat Cow stretch boosts upper body flexibility and strengthens your back and spine — here's how to do it
By Sam Hopes published
The cat-cow stretch is a yoga pose used by many to build upper body flexibility, increase spine mobility and strengthen your back. Here's how to do it, and the benefits.

Plank exercise: This is how long you should hold a plank for
By Jane McGuire last updated
How long do you need to hold a plank exercise to see results? It's not as long as you think.

You don't need planks to build core muscle — try this 3-move kettlebell ab workout instead
By Sam Hopes published
No crunches, no planks, just use this 25-minute kettlebell abs workout to build a strong and defined core.

Forget push-ups — the scapula push-up is the best bodyweight exercise to strengthen your barbell bench press
By Sam Hopes last updated
The scapula push-up is a bodyweight exercise that develops shoulder strength, mobility, stability, and injury-prevention. A personal trainer explains how.

Forget running — this walking workout with weights strengthens your core and boosts your metabolism
By Sam Hopes last updated
This 25-minute walking workout with weights builds lower body strength, boosts your metabolism and helps to build mental resilience. Here's how.

Sculpt your biceps, triceps and shoulders with this 10-move dumbbell standing arm workout — it just takes 10 minutes
By Sam Hopes last updated
These are the 10 exercises you should do to build your biceps and triceps using just a set of dumbbells, according to a Gymshark athlete.

I’m a personal trainer — this one-minute lower body stretch builds flexibility and improves sciatica
By Sam Hopes last updated
The reclined pigeon pose variation targets and stretches the hip flexors, gluteal muscles and groin. A personal trainer explains how to do it, the benefits and ways to modify it.

I tried a 3-minute Happy Baby exercise every day for one week — here's what happened to my body
By Sam Hopes last updated
Our writer tried Happy Baby pose for three minutes every day for one week. Here's what happened, and how to do the pose yourself.

Pilates instructor shares a 20-minute Pilates workout for developing healthy hips and strengthening your lower body
By Sam Hopes last updated
A Pilates instructor shares a 20-minute "healthy hips" Pilates workout for beginners to build lower body strength, so we gave it a try.

I ditched the Oura Ring for the Circular Ring Slim — 5 reasons why I'm going back
By Sam Hopes last updated
How does the Circular Ring Slim compare with the Oura Ring Generation 3? We explain five problems from testing, and why you might stick with Oura or other rivals instead.

Push-ups: How to do them, the benefits, and modifications to try
By Jane McGuire last updated
How to do a push-up, the benefits of doing push-ups and the modifications to make push-ups easier or harder.

Sit-ups: How to do them with proper form and why it matters
By Lucy Gornall last updated
Are sit-ups bad for your back? Not if you do them correctly, says a personal. Here's how to do a sit-up with the correct form.

Russian twist: how to do it, and the benefits for your core
By Jane McGuire, Sam Hopes last updated
How to do a Russian twist, the benefits of Russian twists, and the best modifications to try.

Deadbugs: How to do them, and the benefits for building your core muscles
By Jane McGuire last updated
Learn how to do a dead bug, the benefits of dead bugs, and how to progress or regress the exercise for your ability.

Arnold press: How to do it, and the benefits for building upper body strength
By Jane McGuire, Sam Hopes last updated
How to do an Arnold press, benefits of the Arnold press and the modifications to try.

Forget pull-ups — you just need a set of kettlebells and these 5 exercises to sculpt your back and biceps
By Sam Hopes last updated
Build and strengthen your back and biceps with these five kettlebell exercises. Here's how to do them, according to a personal trainer.

Forget Russian twists — this 15-minute standing abs workout sculpts a strong core and boosts ab power
By Sam Hopes last updated
Strengthen your core and boost upper body power with this short and effective standing abs workout and a set of kettlebells.

CrossFit Games athlete shares a 9-move workout to sculpt full-body muscle and build strength and endurance
By Sam Hopes last updated
CrossFit Games athlete and Fittest Man in the UK, Harry Lightfoot, shares a 30-minute full-body conditioning workout that builds strength, muscle and power.

Forget sit-ups — 3 reasons I’ve added GHD sit-ups to my abs workouts
By Sam Hopes last updated
How do you do a GHD sit-up, what are the benefits and why should you consider adding them to your exercise routine?

You don’t need squats to strengthen your hips, glutes and quads — just this one bodyweight exercise
By Sam Hopes last updated
The yogi squat, or Garland Pose, is a bodyweight exercise that strengthens the lower body and improves range of motion and flexibility in the hips, adductors and lower back. Here's how.

Forget weights — this 4-move stretching routine builds lower body strength and boosts flexibility
By Sam Hopes last updated
I've been improving squat mobility with this four-move lower-body stretching routine, and it only takes 23 minutes.

Forget weights — I tried this Pilates roll-up exercise that strengthens your core and boosts your posture
By Sam Hopes last updated
You don't need equipment to build a stronger core and boost spine mobility. Here are the benefits of the Pilates roll-up exercise, and how it can help your body.
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